Both standard DASH and low sodium DASH aim to reduce the amount of sodium in your diet. Both versions of the DASH diet include a wide variety of whole grains, fruits, vegetables, and low-fat dairy products. Also some fish, poultry and legumes. You can eat red meat, sweets and fat in small amounts. The diet is low in saturated fat, cholesterol, and total fat.

Recommended servings for a daily diet
Example of the recommended servings for the 2,000 calorie daily diet.

Cereals: 6-8 servings a day.
Bread, cereal, rice and paste. Focus on whole grains, as they have more fiber and nutrients than refined ones. Cereals are naturally low in fat, so avoid adding butter, cream, or cheese sauces.

Vegetables: 4 to 5 servings a day.
Raw or cooked: Tomatoes, carrots, broccoli, sweet potatoes, green leafy vegetables, and other vegetables are full of fiber, vitamins, and minerals, like potassium and magnesium.
A serving of vegetables served with brown rice or whole wheat pasta can serve as a main dish. Fresh or frozen legumes and vegetables are a good option. If you buy frozen and canned vegetables, choose those labeled low sodium or no added salt.

Fruits: 4 to 5 servings a day.
Like vegetables, they are rich in fiber, potassium, and magnesium, and low in fat, except for avocados and coconuts. It is advisable to eat them with their skin whenever possible. The skins of apples and pears, for example, add an interesting texture to recipes and contain healthy nutrients and fiber. For canned fruit make sure they are without added sugar.
Remember that citrus fruits and juices, such as grapefruit, can interact with certain medications, so check with your doctor.

Dairy: 2 to 3 servings a day.
Milk, yogurt, cheese, and other dairy products are an important source of calcium, vitamin D, and protein. The key is to choose low-fat or fat-free dairy products, as they can become a significant source of fat, most of it saturated.
Low-fat or fat-free frozen yogurts are a good option to increase the amount of dairy while offering yourself a treat. Add fruit for a healthy touch. If you have trouble digesting dairy products, choose lactose-free products.